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Eat The Rainbow!!!

31
Oct

Eat The Rainbow!!!

Eat the Rainbow!!! In my opinion often times we get caught up in macro nutrient counts that we tend to forget the importance of eating a well-balanced and colorful diet.  An easy way to insure that you’re getting a variety of nutrients is to add as much color to each meal as possible.  We are all creatures of habit and tend to gravitate and eat similar foods every day.  However by adding in new colors to your diet you can increase the number of micro-nutrients you consume on a daily basis which can have huge benefits.  Here is a simple list of some foods and their colors that helps show the nutrients and benefits we can hopefully expect to receive from eating these colors.  By eating the “rainbow” your diet will be much more nutrient rich and your body and mind will reap the rewards and thank you in the long run.

Colors Food Sources Nutrients Health Benefits
Red tomatoes
tomato sauce
watermelon
guava juice
red peppers
Lycopene
Beta carotene
Vitamin C
Lycopene is a potent antioxidant and is one of the top ten anticancer carotenoids. It has been linked to reductions in the risk of prostate cancer. Anthocyanins have anti- cancer properties. Red peppers contain much more beta carotene (and more vitamin C) than green peppers.
Pink pink grapefruit Lycopene
beta carotene
Like lycopene, beta carotene is an antioxidant that is good for the eyes. It also reduces the risk of cancers and cardiovascular disease. Studies have also shown grapefruit can help increase metabolism.
Orange or Deep yellow apricots and peaches (especially dried)
sweet potato
carrots
pumpkin
winter-squash
mango
yellow-peppers
Beta carotene
vitamin CVitamin A
Some orange/yellow vegetables, such as pumpkin and summer squash, contain the phytonutrient, lutein, which helps protect against degeneration of eye structure with aging. Carotenoids, like beta carotene, are the phytos that protect plants from sun damage. Perhaps they do the same for humans.
Dark Green kale, other “greens” asparagus
watercress
spinach
broccoli
parsley-fresh
dill-fresh
romaine lettuce
zucchini
green peppers
Beta carotene

Vitamin K

Folic Acid

Potassium

Dark green foods are rich in antioxidants. Help lower blood pressure, also have been shown to have some anti-cancerous properties.
Blue or Dark Purple blueberries
bilberries
cherries
grapes
red wine
plumspomegranatespurnes
purple cabbageEgg Plant
Anthocyanin The pigment anthocyanin has anti-cancer properties.  Heart healthy, may help support healthy blood pressure.  Blueberries are considered to have the highest antioxidant activity of all foods.
Black or Dark Red black beans kidney beans Calcium
Iron
Black beans are higher in fiber and calcium; red beans contain slightly more iron.

Resources: http://www.todaysdietitian.com/newarchives/110308p34.shtml, http://www.foodinsight.org/Eat_a_Rainbow_Functional_Foods_and_Their_Colorful_Components, https://www.askdrsears.com/topics/feeding-eating/family-nutrition/food-colors-nutritious

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